Do you always run out of breath when you run for just a short distance? Controlling your breath while running might be difficult and at times you may find yourself panting awkwardly. This might stand as a stumbling block to your fitness goals and can be somewhat annoying. Well, you’ll be glad to know that know that this article will help you deal with this fitness-blocker.
In order to get oxygen deep into the lungs, your body needs a good deep inhalation so that it can be transpired from the alveolar into the bloodstream. Good and better-oxygenated blood means more oxygen getting to the muscles where it’s used to make energy and the more the energy the more the endurance. Rapid breathing doesn’t mean you’re getting in the needed oxygen because rapid breathing leads to shallow breathing.
It takes practice for one to have breath control. Breathing on its own is natural and one we can’t do without. It feels quite unnatural to think about your breathing, but spending a few runs focused on your breathing can ensure more enjoyable and relaxing runs.
If you follow these easy steps you’ll be breathing like a pro. These methods are easy ways to ensure that the time spent inhaling is equal to the time spent exhaling, and it keeps your breathing pace constant.
1. Monitor your breathing
Take a minute walk. During which you can focus on slow deep breathing. Focus on expanding your belly as you breathe and keep an even breathing pattern during the walk. Remember that a good exhale will clear the lungs of CO2 making room for more oxygen. Also, focus on good posture. Walk with a “tall spine.” Keep your head up, but relax your shoulders. Slumped posture can actually decrease your lung capacity.
2. Relax
Before running, try not to be stressed out, or even think how to keep your breathing steady because that will only help worsen matters. It is important that you calm down and clear your mind because your breathing will come naturally.
3. Breathe with your mouth and not nose
When running, it is recommended you breathe with your mouth and not your nose. Mouth breathing is by far the best way to breath while running, largely because it brings in more oxygen than breathing through the nose.
But there are other benefits working in its favor: Forcing air through the nostrils can tighten your jaw and other facial muscles, and tension is never good for running. Mouth breathing, meanwhile, relaxes the jaw and can have a similar effect on the rest of the body.
Some runners do prefer to breathe through both the mouth and nose, maximizing air intake. But whatever you do, don’t be afraid to let your mouth hang open: You’ll be a better runner for it.
CONCLUSION
Here are other tips to control your breathing while running:
⦁ Keep your breathing as even and steady as possible as that will ensure maximum air usage.
⦁ Don’t think about it too much because often times that can distract you from your overall running. Try a balance of “run, breathe, run, breathe” in your thoughts.
⦁ Relax and let your breathing come easy. It will be easier to control it that way.
⦁ Practice running a lot! The breathing that comes with it will only become easier with time.
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